Hey friend.
Welcome to today's practice.
My name is Sasha Marie and I am so grateful to be practicing with you today.
So today's meditation practice is going to be focused on nurturing really your inner sanctuary.
And before I invite you to close your eyes,
I'd like you to just notice what's around you.
Really notice your surroundings.
Maybe notice what sounds you might hear.
What sensations you might feel on your skin.
What you can visually see with your eyes.
And really just take it all in.
Maybe you hear your neighbor's dog barking.
Maybe you hear the birds chirping.
The coolness from the fan on your skin.
And when you are ready,
I invite you to close your eyes.
Or find a soft gaze if closing your eyes is uncomfortable.
So I'd like to start by grounding ourselves and doing a practice which is one of my favorite breathing techniques.
It's a four-part breath.
It's super simple.
You breathe in for a count of four,
Hold for a count of four,
Release,
Exhale for a count of four,
And then you hold again for a count of four.
And we're going to do that about three times.
But before we do so,
Let's just take one deep cleansing breath in together and out together.
Alright,
So let's do that right now.
So breathe in through your nose and outside out through your mouth.
And now breathe into my count of four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Release for four,
Three,
Two,
One,
And hold for four,
Three,
Two,
One.
And now into my count of four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Release for four,
Three,
Two,
One,
And hold for four,
Three,
Two,
One,
Count of four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Release for four,
Three,
Two,
One,
And hold for four,
Three,
Two,
One.
So good.
So now I'd like you to turn your breath back to a normal pace.
And as you continue to breathe,
Bring attention to your heart center.
I'd like you to visualize a soft,
Warm light glowing in this space.
The light represents compassion.
And with each breath,
Just allow this light to expand,
Feeling your chest,
And then radiating outward,
Enveloping your entire being in a cocoon of gentle understanding.
So without judgment,
Allow any emotions that arise to be present.
And if there's a sense of busyness,
Anxiousness,
Or restlessness,
Just observe it without attaching any labels to it.
Acknowledge these feelings with compassionate curiosity,
As if you were observing clouds just passing by.
So in this moment,
Let's connect back to the breath.
So just bring your focus back to your breath.
And just notice how it flows in and out effortlessly.
Imagine that with each inhale,
You are drawing in calm and clarity.
And with each exhale,
You are releasing any tension or stress.
So let's sit here for a moment.
And let's just have our breath be at a normal pace.
But as you inhale,
Really inhale,
Calm and clarity.
And as you exhale,
Release any tension or stress.
So I'll be quiet as I let you practice.
So now just take a moment to reflect on a recent challenge,
Or moment of busyness.
Instead of dwelling on maybe the difficulty,
Consider how you can offer yourself the same understanding and kindness that you might offer a really close friend facing the same similar situation.
So scan your body for areas of tension or discomfort.
With your breath,
Imagine sending waves of relaxation to these areas,
Allowing these tensions to dissolve.
Feel a sense of warmth and ease just spreading through your entire body.
Now as you gently bring yourself back to the awareness of this present moment,
Remind yourself that you are deserving of compassion.
So I'd like you to repeat this mantra.
And I like to frame my mantras and affirmations in a question.
And so I thought I'd share it with you today.
You can repeat silently or out loud.
What if I am deserving of kindness and understanding?
What if,
When I release the need for busyness,
I embrace peace within myself?
Let's do those two again.
What if I am deserving of kindness and understanding?
And what if when I release the need for busyness,
I embrace peace within myself?
So I invite you to take a few more breaths in and out.
Deep cleansing breaths.
Let's do that together.
So let's just take a deep breath in.
And let's sigh it out.
Let's do that again.
A deep breath in through the nose,
Sigh it out through the mouth.
And one more deep cleansing breath in and sigh it out through the mouth.
So when you're ready,
Gradually bring your awareness back to this room.
And when you're ready,
Open your eyes.
I invite you to carry the sense of compassion and calmness with you as you continue your day.
May you be blessed and may you be filled with so much compassion and love today.
And so it is.
I love you,
My friend.
